After repeating the body-oriented Relaxation Mantras of REM Autogenics to yourself as the induction phase of your meditation, rather than using “Heavy . . .Warm . . .Clear . . .Light“, you may instead want to focus on the inner recitation of Affirmation Mantras and/or Cosmic Mantras.
1. Affirmation Mantras
Current research shows that there are two valid approaches to the repetition of affirmations, each serving a different purpose:
EMDR/Affirmation Approach: First-Person Present Tense
The literature strongly supports keeping positive cognitions in the “I am…” format when used for therapeutic cognitive restructuring:
- Research shows present-tense first-person statements (“I am capable”) are more effective than future-oriented ones (“I will be capable”) because the brain responds more powerfully to statements that reinforce current identity
- EMDR specifically requires self-focused, present-moment cognitions
- For people with low self-esteem, the statements need to be believable and “within reach” – not too far from current reality
- Studies on self-affirmation show these activate brain regions associated with self-processing and positive behavioral change
Traditional Mantra Approach: Brief, Rhythmic Phrases
For meditative repetition during sustained practice, the research suggests shorter is better:
- Traditional meditation mantras work best when brief – single words or short phrases that “roll easily in the mind”
- Longer phrases can cause the mind to focus on meaning rather than settling into meditative states
- Examples: “Peace,” “Safe now,” “Breathing in, breathing out”
- The key is that mantras should be easy to repeat mentally without effort
| Theme | Full Affirmation (for installation) | Brief Mantra (for sustained repetition) |
|---|---|---|
| Self-Worth & Lovability | ||
| Enough | I am good enough | Good enough |
| Love | I deserve love; I am lovable | Lovable, loved |
| Worth | I am worthy; I am worthwhile | Worthy, worthwhile |
| Honor | I am honorable | Honorable |
| Goodness | I am a good person | Good, loving |
| Deserving | I deserve good things | Deserving good |
| Acceptance | I am OK just the way I am | OK as I am |
| Competence & Learning | ||
| Competence | I am competent | Competent, capable |
| Intelligence | I am intelligent; I can learn | Able to learn |
| Best effort | I did the best I could | Best I could |
| Learning | I learned; I can learn from it | Learning, growing |
| Safety & Protection | ||
| Safety | I am safe now; It’s over | Safe now |
| Trust | I can choose whom to trust | Choosing trust |
| Self-protection | I can protect myself | Self-protecting |
| Emotions | I can safely feel my emotions | Safely feeling |
| Control & Empowerment | ||
| Control | I am now in control | In control now |
| Choices | I now have choices | Having choices |
| Success | I can succeed; I can get what I want | Can succeed |
| Strength | I am strong; I am adequate | Strong, adequate |
| Self-trust | I can trust myself; I can trust my judgment | Trusting myself |
| Capability | I can handle it | Can handle it |
| Self-expression | I can make my needs known | Expressing needs |
A third approach to the inner recitation of affirmations is the Supplicatory/Request-based Form (e.g. “Please help me to become more … …”; “Give me the strength to … … “) addressed to God, the unconscious , or the deep brain – Functions more as traditional prayer, and may activate different psychological mechanisms related to relationship with transcendent/God/unconscious
2. Cosmic Mantras
If you have a faith, you may wish to use a mantra from that tradition for the final part of your meditation, particularly if it resonates in a positive way with your childhood and connects to deep emotion.
If using a secular mantra, choosing one that is poetic and symbolic (rather than mundane and matter-of-fact) can be more effective for evoking encounter with the numinosum. For example “Bright Jewel Flower Flames” can evoke visions of radiance, unfolding of the centre, and ascent. It is a loose translation of Om Mane Padme Hum.
| Om Mani Padme Hum | Bright Jewel Flower Flames |
|---|---|
| 💎 Mani = Jewel | 💎 Jewel = Inner treasure, clarity |
| 🌷 Padme = Lotus (flower) | 🌷 Flower = Organic unfolding, purity |
| 🔥 Hum = Enlightened mind, power | 🔥 Flames = Awakening, energy, transformation |
| ☀️ Om = Sacred seed sound, unity | ☀️ Bright = Light, source, luminosity |
Symbolic Parallels
- Jewel (mani) and Flower (padme) are preserved directly.
- Flames mirror Hum — the power or fire of awakening, the final “ignition” of transformation.
- Bright echoes Om — the primordial vibration, light of consciousness.
Common Mantras from Religious Traditions:
| Tradition | Common Mantras / Prayers |
|---|---|
| Hindu | Om (Aum) Om Namah Shivaya |
| Buddhist (Tibetan) | Om Mani Padme Hum |
| Buddhist (Nichiren) | Nam Myoho Renge Kyo |
| Buddhist (Pure Land) | Namo Amitabha Buddha |
| Buddhist (Mahayana) | Gate Gate Pāragate Pārasaṃgate Bodhi Svāhā |
| Christian (Orthodox) | Lord Jesus Christ, have mercy on me |
| Christian (Catholic) | Hail Mary, full of grace |
| Islamic (Sufi) | La ilaha illallah (There is no god but God) Allah (repetition of the divine name) |
| Jewish (Kabbalistic) | Shema Yisrael Baruch Hashem |
| Sikh | Waheguru Sat Nam |
| Yogic | So Ham (I am That) Om Shanti (Peace) |
| Secular/Mindfulness | Breathing in, breathing out Here, now |
| Transcendental Meditation | Personalized Sanskrit mantras (individual) |
| Psychotherapeutic | I am safe This too shall pass |
REM Autogenics 